Warm-up:
Individual…
Row 300m
Crossover Symmetry
15 Squats
Group…
Inch Worms Down
Duck Walk Back
Spiderman Crawl Down
High Knees Back
Fitness:
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2 sec descend
Rest 45 seconds
Push-Ups x 12-15 reps @ 2 sec descend
Rest 45 seconds
WoD:
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14 lbs)
30 Double Unders
Performance:
Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch
WoD:
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14 lbs)
30 Double Unders
Mobility:
Mash Quads with KB
Roll Posterior
Banded Shoulders